Bandit CrossFit WOD–Tuesday, June 9, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Strength

2: Clean First Pull (4 MIN EMOM, use same weight as cleans)

3: 3-Position Clean + Jerk (7 MIN EMOM, use moderate weight, technique work)

Clean from hips, above knee, floor.

Conditioning

4: Metcon (Time)

3 rounds for time of:

10 Dual KB Thrusters 24/16kg

15 TTB

20 Split Jumps (each jump counts 1 rep)

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